BR's Off-Season Training Log

[BostonRugger]

6/18/17 - Sunday

BW - 234

Squat - 45x5x2, 115x5, 185x5, 255x2, 295x5x2

Bench Press - 45x5x2, 95x5x2, 135x5, 175x3, 205x2, 235x2, 255x5x3 @9, 9, 9.5

Deadlift - 135x5x2, 225x5, 315x2, 365x2, 410x5 @ 9


Notes: belt finally feeling snug. I've been eating everything in sight.

No lift for the bench today. Very slow final rep for all three sets.

Reps 1 and 2 were soft on DL. Needed to "squeeze it off the floor" more. 3-5 were better.

DL June 18th - YouTube

[BostonRugger]

6/21/17 -

Squat - 45x5x2, 115x5, 185x2, 245x2, 305x2, 345x2, 385x5x3

Notes: Had to quickly leave to sign a document needed to close on new house next week. Squats only.

[BostonRugger]

6/23/17 - Friday

I had resigned myself to not training today, but my wife wanted to get her squats in so I tagged along. What a woman.

Beltless Paused Squats - 45x5x2, 115x5, 185x5, 225x5, 255x5x2

Press - 45x5x2, 85x3, 115x2, 145x2, 165x1, 180x3x3

Chins - 10, 8,6

Notes: I'm trying paused squats as a light day squat variant. I like it so far. Seems like a good way to get a light day type of stimulus with even less loading. My right knee feeling arthritic as fuck since my last squat session is the primary motivator for the decision.

[BostonRugger]

6/25/17 - Sunday

Squat - 45x5x5, 115x5, 185x5, 245x3, 305x2, 350x2, 390x5x3 @8,8,9

Bench Press - 45x5x2, 95x5, 135x5, 170x3, 200x2, 230x2, 257.5x5x2 @9,9.5, 257.5x2@damnit

Deadlift - 135x5x2, 225x5, 315x2, 365x2, 415x5 @8.5

Notes: going to start assigning RPE to sets. For now it's just a more specific way log "felt easy" or "felt hard."

Working on my squat grip. I have a problem with flexing my wrists over the bar and it's giving me a bad t of elbow tendinitis. I tried wrist wraps. Helps.

Bench was grindy on first two sets. I mis-grooved the first two reps of the third set and racked it.

June 25 - YouTube

[BostonRugger]

7/10/17 - Sunday

Squat - 45x5x2, 115x5, 185x5, 255x2, 325x5, 365x5x3

Press - 45x5x2, 85x3, 115x2, 145x2, 165x1, 175x3x3

[BostonRugger]

7/11/17 - Tuesday


Deadlift - 135x5x2, 225x5, 315x2, 375x2, 415x5

Bench - 245x5x3

Pause Squat (beltless) - 245x5x3

Notes: Closed and moved into a new house two weeks ago today. Sunday was my first workout in a while. DOMS so hard.

[BostonRugger]

7/18/17 - Tuesday

Squat - 45x5x5, 135x5, 195x5, 245x2, 295x2, 335x2, 370x5x3@8,7,8

Press - 45x5x2, 75x5, 105x3, 135x2, 155x2, 170x4@9, 160x5x2@8,9, 155@8, 125x8

Chins - (Purple Band)x10, BWx5x2

Notes: Hot and humid in the gym tonight.

BW: 236

[BostonRugger]

7/20/17 - Thursday

Deadlift - 420x5 @8

Bench - 275x2, 247.5x5x2 @9,10

Pause Squat - 255x5x3

Prowler - 295x15yds, 7 rds w/ 1 minute rest

Notes: Still dealing with tendinitis in right elbow from squatting. Keeping elbows down and chest up to minimize the aggravation.

BW - 238

[BostonRugger]

Video of DL's yesterday:

DL 7/20/17 - YouTube

[BostonRugger]

7/25/17 - Tuesday

Squat - 385x5x3

Press - 195x1x3, 195x0x2